Weekly Programming Week of July 17th The Tracks Fitness Lab In Northern Kentucky




TUESDAY
BURN CLASSES
Split into 2 groups
A) Bike
10 Rounds
1:00 @ 9
1:00 rest
B) 20 min AMRAP
21-18-15-12-9-6-3
Russian KB Swings
Goblet Step Ups / Leg
Situps
CrossFit Classes
Strength / Skill
Handstand Development
15 minutes practicing
- Tripod Hold (Goal 5 x :30)
- Tripod Liftoff (Goal 5 x 5 controlled reps)
- Tucked Headstand (Goal 5 x :30 sec hold)
- Headstand (Goal 5 x :30 sec hold)
- Pike Press Headstand (Goal 5 x 5 controlled reps)
- Frog Stand (Goal 5 x :30 sec hold)
WOD
AMRAP 12 min
9 DB Deadlifts @ 50/35
6 Burpees
3 DB Power Cleans @ 50/35
*Bonus*
Hang Clean
5 x 2
WEDNESDAY
BURN CLASSES
Split into 2 Groups
A) 24 min
300m Run
500m Row
1000m Bike
B) AMRAP 10 min
9 DB Deadlifts
6 Burpees
3 DB Power Cleans
rest 2 min
AMRAP 10 min
Wall Balls
CrossFit Classes
Strength / Skill
20 min volume
10 Staggered Leg RDL / Side
10 Half Kneeling KB Press / side
10 Bulgarian Split Squats / side

WOD

AMRAP 20 min

300m Run

15 Thrusters @ 75/55

15 V Ups

 

*Bonus*

AMRAP 15

10/7 Strict HSPU / Dips

2 Rope Climbs

 

THURSDAY


BURN CLASSES

AMRAP 12 min

4 Man Makers

2 Plate Push

rest 3 min

AMRAP 12 min

8-12 DB Floor Press w/ Hip Bridge

12 Reverse Crunches

rest 3 min

Roxanne

Bring Sally Up

 

CrossFit Classes

Strength / Skill

Power Clean + Clean + Front Squat + Push Press + Jerk

Build to a max

 

WOD

AMRAP 20

30 Double Unders

10 Calories on the Bike or Rower

1:00 rest

alternate ergs each round

 

*Bonus*

Snatch Grip Deadlift

5RM

 

FRIDAY


BURN CLASSES

AMRAP 40 min

500m Row

40 Air Squats

30 Situps

20 Ring Rows

10 Burpees

 

CrossFit Classes


Strength / Skill

Double KB Front Squats

5 x 8

 

WOD

For max burpees

4 min

21 Deadlifts @ 225/155

21 Wall Balls

MAX Burpees in remaining time

2 min rest

3 min

15 Deadlifts @ 225/155

15 Wall Balls

MAX Burpees in remaining time

1 min rest

2 min

9 Deadlifts @ 225/155

9 Wall Balls

MAX Burpees in remaining time

 

*Bonus*

Snatch Pull + Snatch + Low Hang Snatch + Hang Snatch

Build to a max

Saturday

8am-12 Noon Open Gym


9:30 CrossFit Class


11am BURN Class

Sunday

Open Gym 9:30-Noon

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Building B 
Erlanger, KY 41018 

859-905-0171

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